Rose Water Refresher

Did you get my healthy fit fast guide all about intermittent fasting? One of the tips I shared in there for a healthy fast is to ensure you stay hydrated.

Which is probably good advice whether you are fasting or not.

Chia seeds add an extra hit of protein and omega-3 making this a bit healthier than just water.

It is also one thing that I find especially challenging during Ramadan. And if you are one of those people who hate drinking water, well then I feel for you! Personally water is my drink of choice. I prefer water over any sugary drink. But it can get a bit boring.

Not anymore! Enter this healthy spin on a hot pink and sugary drink from my childhood. I grew up drinking roohafza which is essentially a bright pink sugar syrup with rose essence. You mix it with water (or milk if you’re more like my husband’s family) and drink. It is absolutely delicious but in the end it is just drinking sugar. Not exactly great for you.

So I decided I would try to come up with a healthier spin that gives me all the flavour that I love, with less guilt. I didn’t make it the same colour as the original, because I wanted it to be free of any additives, and of course I skipped the sugary sweetness, but boy does it still do a great job of quenching a thirst.

Give it a go and let me know what you think?! Have you tried rooh afza before? Do you like it?

Rose Water Refresher

A sugar free refreshing treat reminiscent of a hot pink sugary drink from my childhood. It’s got all the flavour without any of the guilt. This is going to be my drink of choice this summer.
Prep Time5 minutes
Resting time15 minutes
Course: Drinks
Keyword: gluten free, keto, Paleo, Vegan, Vegetarian, Whole30
Servings: 2


  • 3 cups filtered water
  • 1 tbsp chia seeds
  • 1 tbsp rose water
  • 1 tsp honey (optional)
  • edible flowers or rose petals (optional)


  • Mix all the ingredients in a jug and allow it to sit in the fridge for at least 15 mins to let the chia seeds absorb some liquid. The longer it sits, the more water the chia absorbs.
  • Pour over a tall glass of ice & serve.


Chia seeds add a quick hit of protein and omega-3 plus they do this cool thing where they become almost like squishy bubbles when full of water. Its a fun element to the drink.

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